so you want to be a rap superstar

jim.

jumprope; 2 min. on/1 min. off x 5, 45sec. on/15sec. off x 5
dynamic warmup stuff
single leg box jump, box just below knee; 3x8 each leg
overhead db incline; 1x8 @ 35, 4x6 @ 45
lat. pulldown; 5x5 @ 160
db fly on ball; 3x8 25
db curls standing on one leg, balance; 3x8 each arm with 30s
b.p.;1x8 @ 45, 1x6 @ 95, 4x6 @ 115
ab decline rocky; 3x10
ab ball crunch; 2x30
20 yrd sprints x 10

need to stretch